health guides
Tuscany Bean Soup
Smooth, creamy white beans make this a flavorful yet hearty soup. Use good quality canned white beans and serve with a salad and Italian bread.
Ingredients
- 30mL olive oil
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 4 cloves garlic, minced
- 680g canned tomatoes 1 28-ounce can
- 900g canned white beans 3 15-ounce cans, undrained
- 1.25L water
- 3g salt sea salt if on a corn-free diet*
- Freshly ground pepper, to taste
- 75g pasta shells, or other small pasta shape
- 9g fresh basil leaves, coarsely chopped
Directions
- Heat olive oil in a large soup pot and sauté onions, celery, and garlic until tender.
- Add the canned tomatoes and cook over medium heat, breaking up the tomatoes with a spoon, so they are in small pieces.
- Cover and cook for about 20 minutes, covered, stirring occasionally.
- Add the canned beans with their liquid, the water, salt, and pepper, and cook over medium heat for another 20 minutes, until the beans are soft and begin to break apart.
- Add the pasta to the soup, and cook for another 5–10 minutes until the pasta is cooked through.
- Ladle into bowls and top with the basil leaves as a flavorful garnish.
* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.
Nutrition Facts
Calories 383
Calories from Fat 49 (13%)
(9%)Total Fat 6g
(4%)Saturated Fat 1g
Poly-Unsaturated Fat 1g
Mono-Unsaturated Fat 3g
(0%)Cholesterol 0mg
(27%)Sodium 649mg
(37%)Potassium 1301mg
Total Carbohydrate 65g
(53%)Dietary Fibre 13g
Sugars 3g
Sugar Alcohols 0g
(42%)Protein 21g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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